Alocohol and Diet

Essential fatty acids, found in fish, are believed to be helpful for heart health and mood. But a tendency to binge-drink (consuming five or more drinks in one day) may lead to decreased intake of these fatty acids. Researchers at the National Institute on Alcohol Abuse and Alcoholism discovered a connection between omega-3 levels and drinking habits in men after analyzing data on 4,168 people. There were not enough binge-drinking women for the team to evaluate, but presumably they could be similarly affected—maybe from drinking less, given women's smaller size and different metabolism, says neurochemist Norman Salem Jr. Heavy drinking may lead people to choose less nutritious food, including less fish, and ingest fewer antioxidant vitamins and minerals, which "protect omega-3 fatty acids from degradation," Salem explains. For women, adequate daily intake of essential fatty acids is 1.1 grams of alpha linoleic acid (the form of omega-3 in flaxseed, walnut, canola, and soy oils), according to the dietary guidelines of the National Institute of Medicine. Besides supplements, top omega-3 sources are cold-water fish, such as salmon, sardines, tuna, and anchovies.